The two most common mistakes people make when taking vitamin D supplements are…

According to 2023 data from Tata 1mg Labs, nearly 76% of the Indian population suffers from vitamin D deficiency. 

This vitamin is essential for our bodies, as it helps support immunity, reduces chances of heart diseases, regulates mood and helps maintain overall health. 

In terms of supplementation, many get it in the form of Vitamin D3, also known as cholecalciferol. This form is similar to what our skin makes when we’re out in the sun. But, are you taking your supplements the right way for them to be effective?

American medical professional Austin Lake says that most people make two mistakes when taking Vitamin D supplements. “The first mistake is people are taking high doses of Vitamin D without taking Vitamin K2.” He adds, “Vitamin K2 helps to keep the calcium in your bones rather than having the calcium be pulled out.”

The second mistake, he states, is that people are deficient in magnesium which helps convert Vitamin D “once it is in your body.”

 

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Dr Pranav Honnavara Srinivasan, senior consultant, Gastroenterology at Sparsh Hospital Bengaluru agrees with Dr Lake and says that there are some common mistakes that people make when taking Vitamin D. They are:

Pairing with Vitamin K2: A frequent oversight is not combining Vitamin D with Vitamin K2, which is crucial for directing calcium to bones and preventing its deposition in arteries or kidneys.

Consumption without fats: Vitamin D should be taken with fatty foods to enhance its absorption since it is fat-soluble.

Inappropriate timing: Taking Vitamin D supplements late in the evening might disrupt sleep due to its potential impact on melatonin synthesis. It’s more effective to take it during the day, particularly with the largest meal.

Benefits of Vitamin D3 over Vitamin D2

When using supplements, people are often confused between Vitamin D3 and Vitamin D2. 

“Vitamin D3 (cholecalciferol) is more effective than Vitamin D2 (ergocalciferol) in raising and maintaining the blood levels of vitamin D over longer periods, which is crucial for overall health benefits like bone health and immune function,” Dr Srinivasan confirms.

A frequent oversight is not combining Vitamin D with Vitamin K2 (Source: Freepik)

Significance of Vitamin K2, specifically MK-7 (menaquinone-7) and magnesium, in relation to calcium utilisation in the body

Vitamin K2, according to Dr Srinivasan, especially the MK-7 form, plays a significant role in activating proteins that mediate calcium deposition in the bones rather than in arteries, which is essential for both cardiovascular and bone health.

When including them as supplements, the optimal ratio between Vitamin D3 and Vitamin K2 can vary depending on individual health needs. Factors such as age, existing health conditions, and dietary habits should guide the dosage. It’s often recommended to consult healthcare providers to tailor the supplementation to personal health profiles.

“Magnesium is crucial for converting vitamin D into its active form in the body. Insufficient levels of magnesium can hinder the effectiveness of Vitamin D, impacting various health aspects like bone health and calcium regulation,” Dr Srinivasan informs. 

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